The next 12 Weeks

Strength, Flexibility, Stamina, Endurance, Speed, Power, Accuracy, Coordination, Agility and Balance.  These are the 10 physical characteristics of fitness.  Each requiring further definition to truly illustrate what well rounded fitness should look like, one could spend hours trying to pin point the elusive definition of what it means to be more fit. At the end of the day, it is… Continue »

Barbells for Boobs Results

 Barbells For Boobs 2011 hosted at CrossFit West Sacramento  In our second annual Barbells for Boobs, CFWS played host to 85 athletes with many more in attendance.  The weather was perfect and the athletes gave the workout their all as heat after heat of athletes ran every 20 minutes from 9AM through 1PM. Special thanks to CrossFit East Sacramento for allowing… Continue »

November 2011 Foundations

This series of 10 classes prepares the incoming CrossFit athlete for CFWS WODs.  All new CFWS athletes are required to either complete a Foundations program, or test out of the program by setting up a one on one appointment with either coach Lance or coach Rick.  Movements covered in this program stem from the realms of Olympic Weightlifting, Powerlifting, Gymnastics… Continue »

Barbells For Boobs — Workout Post

Alright!!  We waive the white flag!  With so many people blowing up our phones with texts and emails, we are releasing the workout standards for Saturday’s WOD. I’ll keep this post short and sweet: Check in time — 8AM – 8:45AM This is where heat assignments will be made WOD briefing 8:45 – 9:00AM Workouts begin at 9AM The WOD:… Continue »

Leader Board – Get on it!!

If you haven’t noticed, the CFWS leader board is finally ready for action.  There are 30 different opportunities to get your name up as one of the top 5 men or top 5 women to complete the various benchmark WODs, as well as max effort lifts and/or monomodal efforts. As of right now, the leader board is completely blank.  Every name that… Continue »

Fight Gone Bad 6 is Tomorrow!!

With FGB 6 happening this Saturday, we are expecting a great turn out of more than 60 athletes hitting the WOD and many more attending as spectators. As of yesterday, many of the athletes registered to compete on Saturday have not raised any money.  We are requiring a MINIMUM donation of $35 to compete in FGB6.  Remember the purpose for… Continue »

New CFWS Gear!

CFWS Male members! Coach Beez is putting together an order for WOD Shorts. Men’s Flex Series » Epic Shorts are made to endure the rigors of training. » 4 way stretch fabric ensures optimal performance and flexibility. » Made with both a velcro closure and drawstring for adjustability. » Perfect for customization or everyday training. » 97% polyester microfiber/3% spandex. You… Continue »

FGB6 Approaches

Marble by Scott Zagarino Marble starts out as a chunk of stone rooted in the ground that resists removal from its station mightily. It takes brute force to uproot it from its place. Then as an ugly, stubborn chunk it has to be moved by heavy equipment to a place to be cut, shaped and polished until what was once… Continue »

Scary Strong

Just in case you were wondering…  Coach Lance is officially a beast!!  Recent PR’s in CrossFit Total at 1015 (up from 895 just over 1 year ago) have proven that he is much stronger than ever.  Adding 120 pounds to an already respectable CFT while losing overall body mass is an amazing accomplishment.  It is no wonder that coach Lance… Continue »

We’re Back!! (and inspired as...

Touted as the competition that is looking for the fittest man and woman on the planet, the 2011 CrossFit Games did not disappoint!!  Rolling 8 deep in a caravan/carpool, CFWS represented at the crossfit games merely as spectators this year.  What went down was nothing short of world class. Given the perspective of athletes competing to decide who is the fittest… Continue »